SCFit WOD, March 24, 2022
[WOD032422]
Warm-up
Warm-up
Run 200m
Into..
1-2 ROUNDS
4/4 Samson Stretch
6/6 Step Ups
4 Inchworm
2 ROUNDS
4-6 Pike Push-Up*
6 Box Jumps
*Pike Push-Up can be done on the Floor or Feet On The Box. DB Press can also be Subbed for the Pike Push-Up.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 30 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU
MIN 5 – Rest
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU
MIN 5 – Rest
(Score is Rounds + Reps)
Strict HSPU Option 1: Pike or Box Pike Push-Ups
Strict HSPU Option 2: DB Strict Press
COOL DOWN
FOR RECOVERY
2:00 Cool Down Walk (Nasal Breathing Only)
1:00 Lizard (R)
1:00 Lizard (L)
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Forward Fold
(No Measure)